Finger Curl tutorial
The finger curl strengthens the fingers and forearm muscles by letting a barbell roll down to the fingertips and curling it back up. It improves grip strength.
How to perform
- Hold a barbell palms up with hands about shoulder-width apart.
- Place your feet slightly wider than shoulder-width.
- Let the bar roll slowly down your palms until you catch it with the last finger joints.
- Close your hands and curl the bar up as far as possible.
- Hold and squeeze at the top.
- Lower the bar back with control.
Breathing: Exhale as you curl the bar up and inhale as you lower.
Key tips
- Start with a light weight.
- Keep your wrists steady.
- Keep your body upright and stable.
Common mistakes
- Letting the bar roll too fast.
- Using too heavy a weight.
- Over-bending the wrists.
Safety: The bar can slip from your hands; keep your feet clear and start light.
ForearmPrimary muscle
BarbellEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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